7 Natural Keto Meal Plan Sample Menu
From celebrities to ordinary people, including me, thousands of people have lost weight with the popular ketogenic diet plan. The reason it’s so popular is because it’s so versatile, you can make thousands of recipes, you can eat butter and bacon, it’s easy, and best of all, you can lose weight quickly and not feel hungry. However, it’s not for everyone, and it’s important to know what foods to eat and how to add more fat to your diet before you start. Note that the ketogenic diet plan is not as high in protein as the paleo diet and focuses on fat. Be sure to talk to your doctor first to make sure the keto diet is right for you. If you want to try keto, here is a 7-day sample meal plan with keto foods.
Ketogenic Diet Basics
Diet should be high in fat, high in protein and low in carbohydrates. It usually constitutes 75%, 20% and 5% of daily calories.
Carbohydrates normally found in food are converted into glucose and transported in the body and are especially important for supporting the brain. However, if there is a small amount of carbohydrates in the food, the liver converts the fats into fatty acids and ketone bodies. Ketone bodies enter the brain and convert glucose into energy.
Ketosis is a condition characterized by increased levels of ketones in the blood. Simply put, ketosis is when your body stops using glucose for energy and uses fat to break down ketones.
Plan your menu and snacks at least a week in advance so you don’t choose foods high in carbohydrates.
What not to eat (or drink) while on keto
Foods and drinks to avoid while on keto include lots of fruit (although some fruits are keto friendly), dried fruits (high in sugar), whole fruit cereals, Cold. sliced chicken pieces, milk, ice cream, some wine and dessert. (keto friendly desserts are fine).
A 7-Day Sample Menu for the Keto Meal Plan
Day 1
Breakfast: Scrambled eggs in grass fed butter on a bed of lettuce topped with avocado
Snack: Sunflower seeds
Lunch: Spinach salad with grilled salmon
Snack: Celery and pepper strips dipped in guacamole
Dinner: Pork chop (or choice of lean meat) with cauliflower mash with grass fed butter and red cabbage slaw (no sugar).
Day 2
Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs
Mind you- you don’t have to purchase Bulletproof coffee you can make your own. Here’s the recipe. This coffee keeps me super charged for hours! I literally have to remind myself to eat though!
Snack: Macadamia nuts (handful)
Lunch: Tuna salad stuffed in tomatoes (whole fat mayo)
Snack: Roast beef and sliced cheese roll-ups (whole fat cheese)
Dinner: Meatballs on zucchini noodles, topped with cream sauce
Day 3
Breakfast: Cheese and veggie omelet topped with salsa
Snack: Plain, full-fat Greek yogurt topped with crushed pecans
Lunch: Sashimi – raw fish (no rice) with miso soup
Snack: Smoothie made with almond milk, greens, almond butter, and protein powder
Dinner: Roasted chicken with asparagus and sautéed mushrooms
Day 4
Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder
Snack: Two hard-boiled eggs
Lunch: Broiled chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack: Sliced cheese and bell pepper slices
Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Day 5
Breakfast: Fried eggs with bacon and a side of greens
Snack: A handful of walnuts with a quarter cup of berries
Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad
Snack: Celery sticks dipped in almond butter
Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
Day 6
Breakfast: Baked eggs in avocado cups
Snack: Kale chips
Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)
Snack: Meat-based bar (turkey or pork)
Dinner: Grilled beef kabobs with peppers and sautéed broccolini
Day 7
Breakfast: Eggs scrambled with veggies, topped with salsa
Snack: Dried seaweed strips and cheese
Lunch: Sardine salad made with mayo in half an avocado
Snack: Turkey jerky (look for no added sugars)
Dinner: Broiled trout with butter, sautéed bok choy